Sit on edge of bench, hands gripping edge beside hips, fingers forward.

Extend legs forward, heels on ground (easier: knees bent, feet flat).

Slide hips off bench, supporting weight with arms.

Lower body by bending elbows, keeping them pointing back.

Descend until upper arms are parallel to floor or comfortable depth.

Push through palms to extend elbows and return to start.

Repeat.